Next step

[Rulla]

I am happy. Easily I done my 30 minutes run now .please advise me what to do next . What's others doing after graduating? Use again 5K! Please help me to move on ... Thank you so much

[sallenson Graduate]

Well done!!

Normal route is to do a few weeks or so of so-called "consolidation" runs, just to get the legs fully ground in to their new running routine. Still 30 mins or so, but new routes, walking breaks if you need them,then mix it up a little bit.

There are some C25K+ podcasts available help with cadence and stamina and intervals when you're ready.

What you do and how you do it is a bit dependent on where you got to by the end of W9 and what you want to do next; if you were getting within shouting distance of 5K then some plan to 10K may be a good thing. Again do a few weeks consolidation first then there are a variety of routes including the B210K plan (no app tho) on here.

If you weren't yet at 5K, and you want to go further, then getting comfortable with 5K is the next step. And there are different ways to do that.

Most of the grads on here can offer pointers and non-technical advice, just let us know.

In the meantime just go out and relax and have a bit of fun without being ruled by the "App of Iron"

[Rulla in reply to sallenson]

Thank you so much for taking time and write quite lots for me.

I am very glad to be in this group... It's amazing help . I might go for 10k as you mentioned.❤️❤️❤️❤️👍💕

[sallenson Graduate in reply to Rulla]

What's your distance over the 30mins at the moment?

That will have an impact on what your next steps should be. But don't fret it for the time being. Just have fun running about

Always here to help!! xx

[MVBrown Graduate]

Hi, why not try JuJu post on the pinned post as she’s starting training for the 10K or try stepping stones. Congrats and well done. No doubt you’ll choose the right steps for you.

[kickibro Graduate]

Congratulations on a job well done! When I finished the plan I felt I had no direction. And then I discovered C25K+ Podcasts.

Here is a page where you can download the 3 x C25k+ Podcasts. There's one for working on speed that's great for when you are short of time, another for building stamina, and another one that I have forgotten.

They are fab if you've just completed the c25k and need a bit of structure.

nhs.uk/Livewell/c25k/Pages/...

Enjoy xx

[Rulla in reply to kickibro]

Than you . I was just lost after 5 K . What I am doing I Gwent back 5 k and doing week 9 . That s give me 40 minutes work out . I will try your suggestion.

Thank you ❤️